Ok guys this one is short and sweet....load appropriately, maintain your form while going as hard as you can. This one will go on the board.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

From myathleticlife.com...

Type I Athletes: Fully commit to whatever the WOD is for them for that day, whether it is on-ramp, rx’d, rx’d+, foundations or a warm-up.

Type II “Athletes”: Complain about a movement or two in a WOD, try to modify the on-ramp or tone-up/tone-down their WOD and quickly identify movements that “suck.”

Type I Athletes: Complete an extra couple of double unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps.

Type II “Athletes”: Think that when they mess up at 48 double unders, it is “good enough” and move to the next exercise before finishing the last 2 reps, or are okay with not getting their chin over the bar on the final hard rep.

Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200m run because there are only 10 seconds left.

Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock.

Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.

Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad.

Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a “no rep” call for not getting full depth on a squat.

Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to “sneak” through bad reps

Think about it.

WOD

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Post time to comments.

WOD

Three rounds for time of:
Run 800 meters
50 Back Extensions (supermans, archrocks)
50 Sit-ups

Post time to comments.

Just wanna send out a big congrats to Mr. Detlef Gharst who recently volunteered to do Ball Room Dancing classes for charity. With no previous training, and practice only oncea week for the last two months, Detlef and his partner won the dancing competition this past Friday. Thier prize? A cruise for six to Mexico. Just goes to show that challenging yourself in life pays off!

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.